In our previous article, we talked about the misconceptions of low back pain (LBP). Now that it’s been cleared up, you might be wondering what you can actively do to better manage your pain.
Let’s go in-depth about the different exercises you can do to treat and/or prevent an aching back!
Low Back Pain Treatment
You’ll be glad to know that, more often than not, you DO NOT have to go above and beyond. Aerobic exercises are highly recommended to be performed 20-30 minutes each day. This includes walking, cycling and swimming. Remember that you can do your exercises according to your preference and comfort level!
90% of LBP cases do not have a specific cause. 5-10% present with more complicated neurological symptoms such as numbness, pins & needles and weakness in the lower limbs. For these patients, it is advised to take it easy, as your body heals, you will be able to gradually move your body normally.
In general, please seek medical professional help if your symptoms get worse, or if it does not get better after self-management.
Mobility exercises can also help, such as:
- Standing and sitting
- Squatting
- Bending
I’m sure you’re well-aware of the stream of benefits to your health this would bring – much more than just helping with your LBP. It’s not rocket science – human beings are meant to move. Please start today, if you haven’t already been doing so! Today. Not tomorrow; come on, get up and move! :D
Low Back Pain Exercises
Here are some easy stretching and mobility exercises that do not need any equipment!
Prayer stretch:
Go down on your knees, and bend forward at the waist, extending your arms out over the head onto the floor in front. Breathe slowly while holding the pose for 15 seconds. Turn your body to the right Aim to reach 30 seconds eventually. Repeat 2 more times.
Spinal roll down:
Sit straight and tall seated on a chair. Exhale and begin to roll the spine forward, with your nose moving towards your breast bone. Take slow and regular breaths whenever you want to. Moving one vertebrae at a time, roll your middle and lower back forward, and allow your pelvis to rotate forward. Taking a deep breath, as you exhale, reverse by rolling your spine up by starting from your tailbone.
Seated spinal twist:
Sitting down on a chair,, place your right hand on the left knee, and your left hand on the chair for support. Twist your torso to the left. Hold the pose for 30 seconds to 1 minute, switch sides, and repeat. This stretches the spine, shoulders, and hips, and strengthens the lower back. It also massages the abdominal organs and relieves neck and lower back tension.
Pelvic tilt:
Go on all fours with a neutral position, tilt your pelvic forwards and arch your back. Hold the position for 10 seconds, then tilt your pelvic backwards and round your back.
Hip flexor stretch:
Kneel with both knees on the ground. Bring one leg forward and keep the other leg knelt on the ground. Make sure your upper body is straight. Lean forward until you feel the stretch at the front of the hip, and hold it.
Low Back Pain Prevention
The risk of LBP is likely to be higher if you do heavy lifting often, or if you’re someone who spends a lot of time sitting. Lifestyle changes will definitely help improve the health of your spine!
For prevention of LBP, you can start incorporating these into your everyday life:
Breathing exercises
Promotes relaxation of the body and the muscles, especially in the lower back.
Lifting items correctly
When reaching down to lift something, ensure that you are keeping your back straight and only using your lower legs to bend instead of your back.
Comfortable work station
Ensure your work area is fitted for you. Prolonged slouching can lead to back pain, so try to alter your work area if possible. If you’re occasionally finding yourself in pain while being seated, it might be a sign to adjust your position, such as sitting further back on your chair, or you might want to bring the computer closer to you.
Staying active
Ultimately, being active is the best prevention. It helps get your muscles moving, as well as keep your joints fluid. The simplest way to stay active is by exercising, or as explained in one of our previous articles, even getting up once in a while makes a world of a difference!
As always, finding the balance between staying still and moving is the key. We’re built to move, not to sit behind desks!